Monday 2015.10.19

The crew at IronFest I - way to go, everyone! #ironfest #strong #backsquat #press #deadlift #startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 18, 2015 at 3:18pm PDT

BBG (off)
A) 3 cycles of:
1. Strict Pull-ups, 3 x N
2. GH Plank, 3 x 30 sec
3. HSPU, 3 x M

Rotate to the next skill/strength movement approximately every 1:30.

B) Static handstand practice for 5:00 (if time permits)


Strength/WL
A) Push Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
10 min EMOM of:
10 Wall Balls, 20#/14#
For the remainder of each minute, perform as many burpees as possible.

Your score is your total number of burpees. If scaling, be sure to choose a weight at which you can get at least 10 wall ball shots each minute. (Courtesy of Outlaw CrossFit)

Compare to 2014.10.27.


Finale
1. L-sit, 5 x 30 sec
2. Double-under/triple-under practice, 5 x 30 sec